Snatch + hang snatch
3x1+2 @60-70% 1RM
3x1+1 @80-90% 1RM

4x max reps Strict chin-ups
- 1min Rest

6 min EMOM
8 thrusters 50kg/35kg
1 min rest
6 min AMRAP
12 T2B
12+12 side crunches
12 kb-snatches, alternating 24kg/16kg

1A) Hand stand 5x20s
1B) stirct c2b 5x5+ 1, 10s negative

Rest day - What did you do?

AMRAP 9

5 Power Snatch 60/42,5kg
10 Wallball 12/9kg (30/20p)

Basic Conditioning 70 minutes

Row 5 minutes
30 Weighted Sit Ups
30 Shoulder Tap (Plank pos.)
Bike 5 minutes
12 Chest to bar
10 + 10 DB Press
Ski 5 Minutes
30 Pistols, alt.
50 Double Unders (unbroken) 3 attempts, if you fail perform 30 burpees.

Warm Up 3 rnds

1:00 Echo Bike
5 Strict Pull Ups
5 Muscle Snatch
5 Power Snatch
3 OHS
7 Push Ups
10 Cossak Squat

Set 1: 2+1+1 @70%
Set 2: 2+1+1 @70%
Set 3: 1+1+1 @75%
Set 4: 1+1+1 @75-80%
Set 5: 1+1+1 @82%
Set 6: 1+1+1 @85%

• Done as singles
• % based on Power Clean & Jerk 1RM
• Rest 2-3min

AMRAP 30
Swim
10 Squats
10 Pushups
10 Sit-ups
10 Burpees